Super easy Protein-Packed Chicken Salad (thanks to Trader Joe's)

Lean and Mean, No Fuss Chicken Salad w/ Cuban-Style Black Beans

6 Main Ingredients
5 Minute Prep,
4 Protein Sources
....actually tastes good

Makes 2 Servings

Shopping List

• 1 Can Trader Joe's Chunk White Chicken in Broth
• 1/2 Cup Part-Skim Ricotta Cheese
• 1/2 Cup Chopped Walnuts
• 1/4 Cup Dried Cranberries
• 1/2 Tsp Crushed Red Pepper
• 1 Tsp Dried Tarragon
• 1/2 Tsp Garlic Powder
• Pinch Salt, Pepper (to taste)
• 1 Can Trader Joe's Cuban-Style Black Beans
• 1 Tsp Trader Joe's Habanero Hot Sauce (or other brand)

Method

Combine first 6 ingredients in a bowl and blend well.  If you want bigger chunks of chicken, add that last and toss a bit to coat in the ricotta and seasonings.  Let sit while you heat up the beans

Drain beans and microwave in a bowl until warm.  Add hot sauce to taste.

Serve.  If you're hitting up the cardio today, you can stuff the chicken in a whole wheat pits for some added energy.  Alternatively you can add some corn (preferably frozen, thawed) to the beans

Why this recipe kicks butt:

You tip the protein scale at 60g per serving, with minimal salt, fat, and no dirty carbs, and costs < $2 per serving.  And it actually has some flavor (the broth in the tinned chicken adds some actual chicken flavor without a ton of salt, the heat from the red pepper with the saltiness of the walnuts and the sweetness from the cranberries actually satisfies your various crazings, making you feel more satiated)

Crock Pot Beer Chili

Ingredients:

•  2 lbs lean ground beef (or 1 lb ground Beef, 1 lb lean ground pork)
• 1 can beer (PBR or any cheap beer is fine)
• 1 can chili beans (with sauce)
• 1 onion (diced) 
• 1 poblano pepper (diced) 
• 1 small can diced green chiles
• 1 14.5 oz can tomato sauce
• 1 28 oz can chopped tomatoes (chipotle seasoned if you like a little spice) *Del Monte makes good chipotle seasoned tomatoes, otherwise I recommend Ro-Tel diced tomatoes with green chiles. Can omit can of green chiles if you use these
• 2 tbsp Cumin
• 3 tbsp Chili powder
• 1 tsp Ground coriander
• 1tsp Paprika (can use smoked if preferred)
• 2 tsp Garlic powder
• 1 tbsp Taco seasoning (low sodium)
• Black pepper to taste

Optional

• 1 Tbsp Honey
• 1-2 Tbsp cocoa powder

Method

Put ground meat on cutting board (not wood). Chop well, this breaks up the threads and makes the meat nice little bits, not strings of beef which is just weird in chili. Heat a large pan to medium-high, and drizzle with a little oil. Add meat and start to cook. Open the beer and pour about half in, or until the meat is about 2/3 covered. This will effectively poach the meat in the beer. Let simmer until meat is cooked through. Set aside. 

 I tend to not measure seasonings very precisely, so my guidance is to start with the above measurements and add in equal proportion.  People's tastes widely so I won't presume to land a universal tolerance for spice, garlic, etc.  The key is to keep the seasonings in proportion. 

While meat is cooking, turn crock pot on high and add tomatoes, beans, green chiles, onion, poblano. Mix well. Once the meat has browned, add to the crock pot and stir in seasonings to combine. Check consistency (at this point it should be a little thicker than you want. If too thick for your taste, add remaining beer). Let cook on high for 5 hours. If you are cooking ahead of time, let cook on high for 3 hours and turn to low setting for the remainder of the time. A note on consistency.

You can opt to add some sweetener to your chili (the optional ingredienta above), though I'd go with one or the other.  Two cases where I use these:

1. When cooking for children or people with very sensitive taste buds (can mitigate heat alt saltiness well)
2. When aiming for more of a "Cincinnati Skyline"  flavor where you're going for a sweeter, smokier flavor (also will go with smoked paprika and/or liquid smoke and serve over noodles)

Test chili for heat and spice level every hour or so.  Cooking will tend to accentuate the heat in spices like paprika.  Also be sure you are using MILD chili powder.  Personally, I usually double the cumin and chili powder as I like a good amount of spice to my chili.  I do not recommend adding chili peppers, as you can always add chili sauce on serving.

Every crock pot is different in terms how much moisture is retained through cooking, especially on high, so it's a good idea the first time you make this to watch periodically and make sure the consistency is moving in the right direction (thick to thin). You can tell the chili has broken down as the liquid turns from a bright red to a more mellow color and you will see tiny bubbles. The proteins in the meat breaking down and combining with the liquid is really what you're driving to have happen. This takes a while and generally can't be hurried; if ground beef cooks at too high a temperature or is epxosed to direct heat for long, it gets tough and chewy, and there's no going back. So pay attention!